Experts dispel 5 myths and reveal benefits of low-carb, high-fat diets made famous by celebrities

The keto diet has recently gained a lot of attention because many celebrities follow it, making it one of the more popular weight-loss diets today. The eating plan was designed to put the body into a maximum fat-burning state because it is low in carbohydrates and was originally designed as a means to treat epilepsy in children. However, there is a lot of confusion on how to use the diet for losing weight. In an article published on Daily Mail Online, experts debunked the five common myths about the keto diet. These include:

Ketosis and ketoacidosis are similar – Ketosis should not be confused with ketoacidosis, according to Jim White, owner of Jim White Fitness and Nutrition Studios. Keto diet, short for ketogenic diet, is any diet that is high in fat but low in carbohydrates that stimulates ketosis. Ketosis is the process in which the body burns fat for energy instead of carbohydrates. This in turn leads to compounds called ketones to circulate in the blood and act as substitutes for carbohydrates. On the other hand, ketoacidosis occurs when the blood is extremely acidic, which is potentially fatal. In addition, it is usually observed in people with diabetes.

Those who are following a ketogenic diet can experience ketoacidosis because extreme levels of ketones also cause the condition, based on a study review. Ketoacidosis can result to abdominal pain, weakness, thirst, shortness of breath, confusion, and blurred vision.

The keto diet is high in protein – Kelly Roehl, a researcher and dietitian at Rush University, said the myth that the keto diet is a high-protein diet is the biggest and most dangerous myth. Moreover, she said that people on a keto diet must lessen their protein intake. This is because when the levels of protein is high, the breakdown of the amino acids in protein can also result to an increase in ketones. In addition, increased levels of ketones in the bloodstream that can lead to ketoacidosis. Furthermore, Roehl explained that when protein consumption gets too high, it is converted to glucose — resulting to increased blood sugar levels and an anti-ketogenic effect. The recommended amount of protein for a female keto dieter is only around 30-40 g per day.

Any type of fat can be eaten – Experts warn that being on a keto diet does not mean that you should consume any type of fat. “Focus on getting the bulk of your fat from high-quality extra virgin olive oil, nuts and seeds, and fatty fish,” Roehl recommended.

The brain can work best even without carbs – The brain of a keto dieter is not in its optimum state because it prefers glucose as a source of energy. The brain needs about 100 g of carbohydrates daily to work at its best, according to Louise Burke of the Australian Institute of Sport. Meanwhile, keto diets usually only contain 50 g of carbs. Those on a keto diet may lack concentration or feel irritable, which can last for weeks to months. However, it will pass as soon as the body has adapted to its new fat-burning state.

Keto diet is a long-term solution – Marcelo Campos, a lecturer at Harvard Medical School, said that the diet may be used as an alternative to treat specific conditions and may speed up weight loss. However, there is not much known about its long-term effects. Experts believe that keto diets increase the risk of muscle mass loss as the body will metabolize muscle tissue as the last resort to produce energy if there is no excess glycogen in the body.